Healthy Fat Foods Made Easy

You’ve probably been told to watch out for fatty foods, as they’re known to raise cholesterol levels and cause health issues like heart disease, diabetes, and obesity. While fats are often the nutrients we’re advised to avoid, a small amount of fat is actually good for you. There are many ways to replace harmful fats in your diet with healthy fat foods that can keep your heart healthy.

Consuming good fats fuels your body with energy, supports heart health and may even reduce the risk of certain diseases. In fact, some vitamins require fat to dissolve in the bloodstream and deliver their nutrients. These fats also help you feel full, making them a great ally in weight management. Healthy fats are essential for your body's many functions, including:

Read more about Insomnia and Solutions.

There are four main types of fat in our diet. Telling them apart can help you figure out which fats to avoid and which to eat in moderation. Here’s a breakdown:

Saturated fats and trans fats are unhealthy fats. They can raise the bad (non-HDL) cholesterol in your blood, increasing the risk of strokes, heart attacks, and vascular dementia. While unsaturated fats are beneficial for your health, some are healthier than others, with monounsaturated and polyunsaturated fats being two key types. These good fats help maintain healthy cholesterol levels.

Fat is just as important to your diet as protein and carbohydrates when it comes to providing your body with energy. However, the excess calories from eating too much fat of any type can lead to weight gain. Cutting down on fatty foods that are high in saturated and trans fats, and replacing them with unsaturated fats will help you maintain your desired weight and promote good health. 

Read more about Best Foods for Weight Loss.

One of the most important sources of healthy fats, these help lower bad cholesterol levels. You can find them in:

This category includes omega-3 and omega-6 fatty acids, which support both heart and brain health. Examples include:

Limit your consumption of saturated fats as they are potentially harmful to your body. Examples include:

As for trans fats, they should be avoided when possible, and their intake should be kept to a minimum. Examples of trans fats include:

When it comes to food choices, fats play a major role in our nutrition. The debate between saturated and unsaturated fats is a key discussion in the world of nutrition. Understanding the difference is crucial for making informed dietary choices that impact your health and well-being. It’s important to also recognize the harmful fats, that, while tastier to some, can pose serious risks. You might prefer a couple of slices of pizza over a healthy lunch, or indulge in a donut with cream, but is a tasty meal worth the risk?

Looking for tasty yet healthy food? Calo App will help you take the stress out of planning your meals. Find quick meals, carefully crafted options to balance your diet and boost your energy day after day, without compromising on taste.

The average daily fat intake should be between 20% to 35% of total daily calories. If you're consuming 2,800 calories a day, your total fat intake should range between 560 and 980 calories, depending on whether they’re saturated or unsaturated fats.

Healthy fat foods aren’t all bad! They can have a significant positive impact on your health when consumed in moderation. From supporting heart and brain health to improving your skin and sleep, there’s no need to fear them, just be mindful of the fats in your diet to keep your weight in check. Read more about Healthy Juice Recipes for Weight Loss and on How to Create a Healthy Diet Plan That Works for You and much more topics on the Calo Blog.